3500 calorie hypertrophy diet

3500 calorie diet for hypertrophy

Example of a 3500 calorie diet for hypertrophy

Diet to increase muscle mass with about 3500 calories, aimed at those who want to gain quality weight and are looking for a diet rich in protein.

Adjust according to your results, increasing or decreasing the amounts of food.

All foods can be substituted for similar ones, this is just an example of a diet plan that can be used to gain muscle mass with about 3500 calories.

Don't forget, this is just a generic diet, and if you want to learn how to build your own, check out our article How to go on a diet.

So here's an example of a 3500 calorie diet with the goal of hypertrophy/muscle mass gain.


120g Oats
3 Egg whites
2 Gems
  • Calories: 627 Kcal
  • Proteins: 36g
  • Carbohydrates: 82g
  • Fats: 17g

Middle of the morning

100g whole grain bread
80g Tuna
  • Calories: 418 Kcal
  • Proteins: 31g
  • Carbohydrates: 54g
  • Fats: 9g


100g Rice
120g Chicken breast
1 tablespoon of olive oil
  • Calories: 621 Kcal
  • Proteins: 38g
  • Carbohydrates: 79g
  • Fats: 16g

3500 calorie diet


80g Oats
200g Quark Cheese without fat
50g Peanuts
  • Calories: 727 Kcal
  • Proteins: 51g
  • Carbohydrates: 69g
  • Fats: 31g


200g Salmon
100g Rice
  • Calories: 735 Kcal
  • Proteins: 50g
  • Carbohydrates: 79g
  • Fats: 23g


160g Cottage Cheese
50g Nuts
  • Calories: 447 Kcal
  • Proteins: 26g
  • Carbohydrates: 13g
  • Fats: 35g


You already know the approximate value per meal of calories and macronutrients, but what about the daily total?

Here is the calculation of the approximate total value of this diet of 3500 calories daily.

  • Calories: 3575Kcal
  • Proteins: 232g
  • Carbohydrates: 376g
  • Fat: 131g

Final notes

All figures are approximate figures, with minor changes depending on the brands and origins of each food.

The goal here is to get to know the structure of a diet that can be used to gain muscle mass, but the ideal is to build your own diet, adapted to yourself.

See article: How many calories do I need to gain muscle mass?

If you want to know more about what you should eat to gain muscle mass, see here what you should eat to gain muscle mass.

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  1. Is there any way to replace the tuna with ham or cheese in the middle of the morning and thus not lose the necessary caloric value?

    1. Yes, depending on the cut, you can use some slices of ham to reach values similar to those you had with the tuna :)

  2. Can you tell me the calories, proteins, hydrates and fats from cottage cheese and quark cheese?
    i want to replace these foods with others, and i would like to know the values to find foods with similar values.
    obg greetings
    (advise to eat oats like?) (eg porridge, with yogurt, with milk)

    1. It always depends from brand to brand, but in the case of Aldi's quark cheese in the 0.3% fat version, the values are the following per 100g:
      Calories: 67 Kcal Protein: 12.2g Carbs: 3.9g Fat: 0.3g
      Cottage cheese is similar.

      As for the oatmeal, I like to mix it with the protein shake (chocolate) :)

  3. How can I measure the quantity of grams in quantity? For example, 100g of rice, 200g of salmon, 100g of wholegrain bread, etc.

  4. Hola
    Could I replace the cheeses on this diet with other types of food?
    In this case, could I substitute fat-free Quark cheese and Cottage cheese for other foods? And what foods could you put in their place?

  5. My doubt is that this diet has a number of proteins somewhat higher than recommended, that is, it exceeds 2.5 g per kilogram of body. , of consuming 3500 kcal. Is there any harm in this? Is there any way to compensate? Obviously I can remove sources of protein and include hydrates, but this way I will have meals with a protein level below 15 grs seems very little to me. .:)

    1. Hi Edgar,
      As you know this is just an example of a generalized diet, each one must adapt to their needs.
      In your case you can try increasing carbs and reducing protein, if you make 2.5g per kilo of body weight for 6 meals you get an average of about 31g per meal which is great :)

      1. Thank you very much for the answer. Yes and the example was very useful I will enter it in the calculator and adjust the doses. Keep up the good work and thanks again

  6. I would like to know if there would be any problem if I use this diet for my weight, because I am 74kg and this diet has 232g of protein, I read in several forums saying that more than 2g of protein per kg of body weight is bad. What do you think ?

  7. Looking for a diet I found this site, and I made a point of leaving my comment, which is impossible for me to do, unless I think what I see is very good.

    And I want to congratulate you for your work and full attention to people who have difficulty in this
    area, which seems to be your beach.
    A very simple diet without that litany of nutritionist, congratulations I'm very satisfied!

  8. Hi! I really enjoyed the diet and plan to follow it. I just didn't understand one thing: At what time of day would I have to train? What part of the diet is pre-workout and post-workout? Thanks.

    1. The diet doesn't have any specific schedule for training but you shouldn't have big problems in combining it with most meals.
      If you use a post-workout shake, just include the shake and have your meal about 1h later :)

  9. A doubt, 3500 calories for me having 1.75 and 58 kg isn't too much?

    For example Cristiano Ronaldo 1.83 with 80 kg follows a diet of 3000 calories and the daily effort that he does not have…

    I can't even eat that a day, something in the 2000 calories isn't enough to gain weight given my status?

    1. It depends on your activity, day by day, etc.
      Try starting with fewer calories and see how you get on, if you don't get results, just gradually increase.

      As for Cristiano Ronaldo, he hardly consumes only 3000 calories, only if it's now on vacation lol

  10. Gonçalo Trindade

    I'm diabetic and I want to start in the bodybuilding world to be able to control diabetes, but of course I want to get significant results, so the question is, by following this diet I won't be harming my system due to the high number of proteins ??

  11. I found an Oat That goes by the name of: Biological Oat Flakes, my question is ! Is it really possible for 100G of this oatmeal to have 1747 Calories? is it for sale on the mainland online can you search that you can find it easily as well as the calorie part is possible? thanks

  12. I wanted to know if I can swap the mid-morning meal for a snack, as I train in the morning and just 100g of wholegrain bread with 80g of tuna is not satisfying hunger. Thank you and congratulations for the work!

    1. Wellington Islands

      Thank you for the efficiency of your site, but I have a question I get very full with oatmeal, can I replace it with wholemeal bread, something else or even brown rice? Thanks

    1. In part yes, but replacing 200g of oatmeal with the equivalent of carbohydrates in fruit is not a very good idea, it is better to use another source of carbohydrates together with some fruit.

    1. ginasiovirtual.com

      Hi Jose.
      It's hard to answer with just this data.
      You probably won't have time to make 6 meals, and if that's the case, you can have fewer meals, but eat more food at each one.
      You are also likely to need more calories.

    1. ginasiovirtual.com

      Yes, all foods can be substituted, in the case of salmon for chicken breast, just add some fat to get the same calories.

  13. At lunch we have 100g of rice, but 100g of it is raw, because 100g of cooked rice gives only 130 kcal, correct?

    1. ginasiovirtual.com

      This is just one example of a diet to gain muscle mass with ~3500kcal, which should obviously be adjusted to each person.
      As for the protein level, they represent ~31% of the calories in this example. It can be high for some or low for others.
      The ideal is to take a look at the article that appears in the introduction (https://ginasiovirtual.mystagingwebsite.com/como-fazer-uma-dieta/) to customize the plan according to your needs and goals.

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